The 5pm Method 28 Day Menopause Alcohol Reset
The negotiation starts at 3pm.
By 5pm you've convinced yourself.
By 3am you're awake wondering why again.
This didn't happen in your 30s. But now you're in your 40s or 50s and everything has changed.
The same wine that used to relax you now disrupts your sleep, amplifies your anxiety, and leaves you foggy.
This isn't about willpower. Your body processes alcohol differently during perimenopause and menopause.
If this pattern feels familiar, you're in the right place.
Shift the pattern
& reclaim your evenings from Shadow Drinking
What is Shadow Drinking?
It's not rock bottom. It's the glass or three you pour every night to turn off the stress while multi tasking, making dinner, helping with homework, managing everything on your plate, or filling the loneliness.
Drinking in your 20s and 30s was very different than drinking in your 40s and 50s. It shifted from having fun and feeling free, to now managing and coping with everyday life. The avenues to escape and find freedom have become limited, so now you find it within your home.
It fits into your life because you can multitask relief. You're still getting things done. Cooking dinner, getting kids organised , doing the housework, making the phone calls. Still being productive. The drinking doesn't stop your life, it runs alongside it. That's what makes it so hard to break.
It doesn't feel like you're drinking too much. It feels like you're coping, getting relief and reward.
It helps with connecting. The social anxiety eases. You're worried you'll be boring without it. You're more sociable, funnier when you drink. The conversation flows easier.
But the next day, you don't follow up on the plans and connections you made last night. Now you just want to hide away. Your anxiety is through the roof, the meal plans you committed to have gone and you're going over the night again and again. There are blank spots. What did you say? What didn't you say?
Here's what happens: You negotiate contracts with yourself. Not tonight. Only weekends. Just two glasses. Then you break them. Again.
The broken contracts create frustration and mental exhaustion. So you drink to escape thinking about it. Which creates another broken contract.
Every time, it's the same outcome. Waking up, heart racing mind looping, wondering why you did it again. The next day, it's rinse and repeat.
The pattern bleeds into other areas. The exercise you don't do. The goals you set and break. More failure. More shame. More escape.
On the outside, everything looks fine. You're high functioning. Showing up for work, kids, relationships, friends and aging parents. But internally you're falling apart and no one knows.
And the thought of stopping feels like losing your only reliable way to cope and connect. Like you'd be left with nothing when 5pm hits and the stress is unbearable. Like you'd be boring at social events without it.
All of this happens in the shadows.
If this is you, you're in the right place.
Why I created The 5pm Method Reset
I'm Jill Coole, a clinical hypnotherapist in Broome, Western Australia. I've been in private practice for 4 years, specialising in shadow drinking for perimenopausal and menopausal women.
The 5pm Method isn't cookie cutter content.
I created this from supporting hundreds of women in my practice. Every protocol, every circuit breaker, every technique has been tested and refined through real sessions with real women.
I built the program format because I had a waitlist of women who needed this work but couldn't commit to ongoing 1:1 sessions. These women didn't want a sobriety program, they weren't alcoholics, in fact they are high functioning and showing up. They just wanted to break the everyday habit or have a couple instead of the whole bottle. They wanted to reset everything back to baseline, hormones, sleep, energy and their emotional fitness. They wanted a reset and rebalance.
This 28 day reset packages my methodology into a structured program that gives you the same therapeutic depth in an accessible format.
This is clinical hypnotherapy for shadow drinking, designed specifically for perimenopause and menopause. Direct, grounded, science backed work on what alcohol is actually managing for you. Women I work with don't want to sign up for another life transformation course they will never finish; they wanted a simple method to get through the 5pm hour or whatever time it is for them.
What the 5pm Method is:
A 28 day perimenopause and menopause alcohol reset that uses hypnotherapy and nervous system regulation to interrupt the 5pm pattern.
This isn't about fixing everything in your life. You're already exhausted. You're low on motivation. You're not sleeping well. You don't need another massive life overhaul program.
This is a simple reset for perimenopausal and menopausal women who just want a method that actually works.
The reset gives you a window of clarity to see what's actually happening at 5pm. What you do with that clarity, whether you address the loneliness, the relationship issues, the lack of support, the overwhelm, that's your work if you choose to do it.
What you'll get:
A 28-day online program
With daily protocols for the 5pm danger hour: morning routines, afternoon interrupts, circuit breakers, evening wind-down for sleep reset.
Week by week guides and videos.
One 90-minute individual hypnotherapy session
Personal session with me over Zoom (Week 2) to address YOUR specific 5pm pattern.
We work on your triggers, beliefs, family scripts, and core fears. Not generic, this is about YOUR shadow drinking specifically.
Circuit breaker tools
& hypnosis audios
Simple physical interventions that calm your nervous system: cold water protocols, breathing techniques, EFT tapping, humming exercises.
Hypnosis audios for evening wind down, deep sleep, and emergency urge management.
Access to our private Facebook group
Support from other women going through the same thing. Daily check-ins, hard day warnings, weekend strategies. This is where you're not alone anymore.
Educational Content
How alcohol affects sleep, hormones, cortisol, and perimenopause. Why your body processes alcohol differently now. The science behind the reset.
AF drink
& supplement resources
What to drink instead that actually satisfies the craving. Supplement suggestions for nervous system support and sleep.
Lifetime access
All materials, resources, videos, and community access remain available after your 28 days.
This is how the
28 days work
Real change happens when your conscious goals and your unconscious habits are in alignment.
The 5pm Method addresses three things:
The Why: What's driving your 5pm drinking - the stress, hormonal shifts, and life circumstances making escape feel necessary.
The Pattern: Your brain's habit loop (5pm = stress = drink = relief). We interrupt and rewire it using nervous system regulation and hypnotherapy.
Hard Day Capacity: Building ability to choose yourself when Thursday depletes you, Friday wants freedom, Monday overwhelms.
Week by week:
Week 1: The Foundation
Learn the daily protocol. Master the 4:30pm interrupt and 5pm circuit breakers.
Week 2: The Intervention
Your 90-minute hypnotherapy session happens this week. We address YOUR specific pattern, beliefs, and unconscious scripts driving the 5pm drinking.
Week 3: Integration
Connect session insights to daily life. Deep belief work. Make it practical.
Week 4: Sustainability
Build your hard day protocols for after day 28 when there's no program structure.
What women are reporting after 2 weeks
Better sleep quality
due to no drinking
More consistent energy levels
less afternoon crash
Body tension lowering
from 8-9 recorded levels to 5-6 out of 10
Mental clarity improving
Less mental negotiation
The constant mental negotiation taking up less space
Better understanding of triggers
Learning their actual triggers - not just "I want wine" but the loneliness, partner issues, boredom, lack of support, overwhelm
Understanding the patterns
Understanding the negotiating loop and broken contracts were exhausting them more than the drinking itself
Could this program be for you?
This is for you if:
-You're in perimenopause or menopause stuck in shadow drinking
-You're high functioning but falling apart internally
-You're tired of negotiating contracts and breaking them
-You're exhausted from the mental real estate drinking takes up
-You want a simple reset that works, not another transformation project
-You're ready to address what the drinking is managing
This isn't for you if:
-You're looking for a quick fix or magic solution
-You're not willing to pause drinking for 28 days
-You expect this to fix your life, relationship, or circumstances - it won't. The reset gives you clarity. What you do with it is your work.
-You're not ready to address what the drinking is managing
What This Isn't
This isn't a recovery program. This is a reset.
This isn't about never drinking again, unless that's what you want. Most women want weekends only or social drinking. That's valid. But you need 28 days to reset your baseline first.
This isn't cheerleading or affirmations. It's direct, science-backed work on what alcohol is managing.
This isn't willpower-based. If willpower worked, you'd be done. We work with your nervous system and unconscious patterns instead.
The Investment
$498 AUD
Early Bird Pricing - March & April 2026 Cohorts Only
Regular Price: $997 AUD (from May 2026 onward)
This Includes:
28-day online program with daily protocols
One 90-minute individual hypnotherapy session
All circuit breaker tools and hypnosis audios
Private Facebook group support
Educational content
AF drink and supplement resources
Lifetime access to all materials
Program Details
Program Details:
Rolling Enrolment, start when you want.
No Refunds: Once enrolled, no refunds available. Full terms at checkout.